Finding the Spirit Within: A Self-Guided Mental Health Activity Workbook - Softcover

Hamelin, Randy

Softcover

ISBN 10: 1491779292 ISBN 13: 9781491779293

Verlag: iUniverse, 2015

Inhaltsangabe

Take a journey of selfdiscovery with this activityfilled workbook that will help you set goals, overcome challenges, and enhance your self esteem.

Randy Hamelin, a professional counselor and psychotherapist, teams up with Erica McKenzie to deliver strategies that enable you to improve verbal and nonverbal communication skills, relieve stress, and stay motivated even during the most difficult of times.

The authors provide a roadmap of setting goals the Smart way by making sure they are-Specific, Measurable, Achievable, Realistic, and Time oriented. By including action steps to achieve goals in your daily planner and taking other simple steps, you'll make achieving goals that much easier.

You'll also learn how to recognize your fears, grasp insights from your unconscious mind, and work through negative thoughts that can cause distress and keep you from achieving important tasks.

Filled with bulleted lists, thoughtprovoking questions, reallife examples, and a variety of work tools, Finding the Spirit Within allows you to start living life to the fullest.

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Finding the Spirit Within

A Self-Guided Mental Health Activity Workbook

By Randy Hamelin, Erica McKenzie, Karen Tremblay Kilbride

iUniverse

Copyright © 2015 Randy Hamelin
All rights reserved.

ISBN: 978-1-4917-7929-3

Contents

Introduction, vii, 
Facing Your Fears, 1, 
Moving toward Independence, 2, 
Setting Goals, 3, 
Go for the Goal, 5, 
It's Time to Set Some Goals!, 6, 
Setting SMART Goals, 7, 
Life's Little Obstacles, 8, 
Five Factors That Can Increase Vulnerability, 9, 
Changes, 10, 
All Good Things, 11, 
Focus on the Positive and Eliminate the Negative, 12, 
On the Bright Side of Positivity, 13, 
Face Your Fears, 14, 
Increasing Positive Self-Talk, 17, 
I Am Amazing!, 18, 
Making Connections, 23, 
Communicating with "I" Statements in Four Easy Steps, 24, 
Now It Is Your Turn to Try, 25, 
Want to Be Heard? Learn to Listen, 26, 
Who Am I?, 27, 
My Free Time, 28, 
Getting to Know Yourself, 29, 
The Interview, 30, 
A Gift to Myself, 31, 
Scheduling Enjoyable Activities, 32, 
The Story of Me, 33, 
The Story of Me, 34, 
Combat Stress with Silly Words and Crazy Ideas, 35, 
Fun and Creative Ways to Relieve Stress, 36, 
My Gratitude Journal, 37, 
Love Is in the Air, 38, 
Coping Skills from A to Z, 39, 
Coping Skills, 40, 
Conclusion, 41, 
Reading List, 43, 
About the Authors, 45, 

CHAPTER 1

Facing Your Fears

Fear and lack of confidence can prevent people from moving toward full independence. Below is a list of items that may add to that fear. Under each, describe a situation or circumstance that taught you to expect the fear of failure, abandonment, or disappointing others. The first sentence in each section is an example.

Fear of Failure

I feel that if I fail, no one will take me seriously. ________________________________________________________________ ________________________________________________________________ ________________________________________________________________

Fear of Abandonment

I feel that my friends will no longer want to hang out with me. ________________________________________________________________ ________________________________________________________________ ________________________________________________________________

Fear of Disappointing Others

I feel that I am going to disappoint my parents because they have done so much for me. ________________________________________________________________ ________________________________________________________________ ________________________________________________________________

What actions can you take today that will help you overcome your fears and increase your independence? Give yourself a deadline for each action, and stick to it.

Action Date

tell people my plans and goals August 31
________________________________ _____________________________
________________________________ _____________________________
________________________________ _____________________________

Moving Toward Independence

Depending too much on others can cause you to project responsibility of your own "stuff" onto others. It is important that you are able to make decisions and problem-solve on your own in order to achieve personal independence. Below, brainstorm decisions that you have let others make for you in the past as well as decisions you will make for yourself in the future.

Decisions I Have Let Others Make for Me what college I had to go to

1. _____________________________________________________________

2. _____________________________________________________________

3. _____________________________________________________________

4. _____________________________________________________________

5. _____________________________________________________________

6. _____________________________________________________________

7. _____________________________________________________________

8. _____________________________________________________________

9. _____________________________________________________________

10. ____________________________________________________________

Decisions I Will Make for Myself what friends I will hang out with

1. _____________________________________________________________

2. _____________________________________________________________

3. _____________________________________________________________

4. _____________________________________________________________

5. _____________________________________________________________

6. _____________________________________________________________

7. _____________________________________________________________

8. _____________________________________________________________

9. _____________________________________________________________

10. ____________________________________________________________

What are some positive self-messages ("I am kind to others") you can repeat to remind yourself that you are capable of making decisions and being independent?

Post your reminders throughout your living space so that you will see them throughout your day. You may want to get creative and write your messages on fancy paper or use recipe cards and decorate them with your own unique style.

1. _____________________________________________________________

2. _____________________________________________________________

3. _____________________________________________________________

Setting Goals

We all strive to create goals that we hope to accomplish one day. We often set the bar too high, which makes it difficult for us to reach our goals. We then develop insecurities, shame, and disappointment in ourselves. We begin to feel helpless and useless because nothing ever goes the way we want it to.

When we change our goals to be more realistic or break them down into smaller, more manageable ones, we begin to have feelings of accomplishment and success.

Oftentimes the goals we set are not unrealistic, but the approach we take to accomplish the goal is unrealistic. When I create a goal for myself, I create a multistep processes. I begin by setting an end goal. I then create a list, and it becomes my long-term goal list. Next, I write each goal at the top of a page. I write each goal on a separate sheet of paper. It may seem like a waste of paper, but it will be important as we go along.

With the goal at the top of the paper, I begin to write all the steps that will be required to reach the goal. These smaller steps are my short-term goals. Next to each short-term goal, I write a realistic date of when I think I will complete this step or goal. As I write each goal, I think of the SMART goal process by George T. Doran. "There's a SMART way to write management's goals and objectives" Here is an example of a goal:

Goal: Drink Eight Glasses of Water Each Day

• Specific. Drink one glass of water every two hours.

• Measurable. Make a checklist to keep track of how much water I drink.

• Achievable. Set a timer on my phone that will go off every two hours to remind me to drink a glass of water.

• Realistic.I am awake for at least sixteen...

Details zur Ausgabe

• Verlag: iUniverse
• Erscheinungsdatum: 2015
• Sprache: Englisch
• ISBN 10: 1491779292
• ISBN 13: 9781491779293
• Einband: Taschenbuch
• Anzahl der Seiten: 54
• Kontakt zum Hersteller: preigu GmbH & Co. KG; mail@preigu.de; ; Lengericher Landstr. 19; Osnabrück; Niedersachsen; 49078; Deutschland